WOD: Sunday, August 26th, 2018

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Warm-up: Group Dynamic

  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 25 Double Unders
  • 5 Overhead Squats (ascending weights)
  • 5 Tempo Push Ups (slow eccentric)

*If you plan on doing ring/bar muscle ups, attempt them in the pre-game

 

Workout: AMRAP x 18 Minutes 

  • 200 Meter Run
  • 4 Bar/Ring Muscle Ups
  • 8 Overhead Squats (95/65)
  • 12 Box Jumps (30/24)

*Muscle up modification= 8 Ring/Matador Dips

 

Accessory Work: Single Arm Pressing

  • 3 sets x 8 reps per arm

Single arm DB/KB Press from a seated position

 

Core: 5 Rounds

  • 30 Bicycles
  • 30 Muffin Toppers (35/25)